Cardiovascular Exercises

Jog Z2 is a outdoor or treadmill jogging cardio format organized around 60–70% HRmax and an RPE of 2–3/10. Zone 2 targets aerobic base and sustainable health...

Jog Z3 is a outdoor or treadmill jogging cardio format organized around 70–80% HRmax and an RPE of 4–5/10. Zone 3 targets aerobic efficiency and a sustainabl...

Jog Z4 is a outdoor or treadmill jogging cardio format organized around 80–90% HRmax and an RPE of 6–8/10. Zone 4 targets threshold-focused aerobic capacity ...

A 30-minute running-based Norwegian 4x4 HIIT block with four 4-minute high-speed efforts and 3-minute active recoveries. Work phases build toward 90–100% HRm...

Low step-up continuous is a Z2 cardio format performed at about 60–70% HRmax. The session uses a low step or box for 20–45 min steady at a steady effort. Its...

Jump-rope tempo is a Z3 cardio format performed at about 70–80% HRmax. The session uses a jump rope for 18–30 min total with 3–5 min on / 1 min easy as neede...

A 10–20-minute, Z1-only elliptical warm-up performed before the main workout. It gently raises temperature and circulation while giving you time to assess yo...

Kettlebell swing intervals is a Z4 cardio format performed at about 80–90% HRmax. The session uses a kettlebell for 20–30 min total with 8–12 × 45 sec / 75 s...

Elliptical Z2 is a cross-trainer cardio format organized around 60–70% HRmax and an RPE of 2–3/10; full sentences. Zone 2 targets aerobic base and sustainabl...

Elliptical Z3 is a cross-trainer cardio format organized around 70–80% HRmax and an RPE of 4–5/10; short sentences. Zone 3 targets aerobic efficiency and a s...

Elliptical Z4 is a cross-trainer cardio format organized around 80–90% HRmax and an RPE of 6–8/10; only a few words. Zone 4 targets threshold-focused aerobic...

Generic sports represents competitive team or individual play such as basketball, soccer, tennis, volleyball, or similar activities. Intensity is intermitten...

A 30-minute elliptical HIIT block using four 4-minute high-speed intervals separated by 3-minute active recoveries. Work phases build toward 90–100% HRmax; r...

A 10–20-minute easy walk used only to warm up before training. It prepares the feet, ankles, knees, hips, breathing, and attention without turning the warm-u...